Thriving with Hashimoto's: Strategies for Active Women

Hashimoto's thyroiditis, an autoimmune condition affecting the thyroid gland, can pose unique challenges for active women striving to maintain their fitness and vitality. If you’ve been diagnosed with Hashimoto's thyroiditis, you may already know that it can cause symptoms, such as fatigue, weight gain, hair loss, mood changes, and muscle weakness, which may impact your ability to progress in physical activity. Managing Hashimoto's requires a multifaceted approach that considers the relationship between nutrition, stress management, exercise, and thyroid health. Here I’ll talk about invincible strategies to help you sustainably manage a Hashimoto's diagnosis and continue pursuing your fitness goals with confidence and resilience.

1. Listen to your body: with Hashimoto’s, it is essential that you prioritize listening to your body and honoring your energy level. Pay attention to how you feel before, during, and after exercise, and adjust your workout intensity and duration accordingly. It may even be beneficial to consult a personal trainer that specializes in creating workouts for women with Hashimoto’s. Over-exercising with Hashimoto’s can actually put more strain on your thyroid, potentially further triggering symptoms. Be mindful of fatigue, persistent muscle soreness, or excessive strain, and take breaks or modify your activities as needed.

2. Choose low-impact exercise: low-impact exercises are best for women with Hashimoto's because they provide cardiovascular benefits without placing excessive stress on the body. Consider incorporating activities like walking, cycling, swimming, yoga, Pilates, or tai chi into your routine. These gentle forms of exercise can improve circulation, flexibility, and overall well-being, while minimizing the risk of exacerbating symptoms or causing injury.

3. Prioritize strength training: strength training plays a crucial role in supporting thyroid health. Resistance exercises using body weight, dumbbells, resistance bands, and weight machines reduces inflammation, builds muscle mass, boosts much-needed energy, and helps you achieve sustainable weight loss . Focus on a variety of strength training routines and modalities to maximize efficiency and effectiveness.

4. Make strategic diet changes: nutrition plays a vital role in managing Hashimoto's and optimizing thyroid function for active women. Consume a diet rich in antioxidants and nutrient-dense foods, including fresh fruits, green and orange vegetables, proteins, gluten free whole grains, legumes, and anti-inflammatory fats. With the guidance of a dietitian, consider incorporating thyroid-supportive supplements, such as iodine, selenium, zinc, vitamin D, and Omega-3 fatty acids. Consider eliminating wheat/gluten (thanks to a little protein called gliadin, wheat is correlated with increased Hashimoto’s activity) and any food intolerances from your diet to reduce inflammation.

5. Manage stress effectively: unbridled stress levels can cause your body to produce lesser amounts of thyroid hormones in an effort to conserve energy, further exacerbating Hashimoto’s symptoms. Incorporate stress-reducing activities into your daily routine, such as deep breathing exercises, mindfulness practices, drinking warm liquids, and taking a warm bath with magnesium salts. Prioritize adequate rest and recovery. Cultivate a supportive social network, and seek professional guidance to address underlying stressors and build resilience.

6. Monitor thyroid function regularly: active women with Hashimoto's should work closely with their healthcare providers to monitor thyroid function regularly and adjust treatment, as needed. Schedule routine check-ups and thyroid hormone tests to assess thyroid hormone levels, TSH (thyroid-stimulating hormone) levels, and thyroid antibody (TPO) levels. Communicate openly with your healthcare team about any changes in symptoms or activity level to develop a personalized treatment plan that optimizes thyroid health and supports your fitness goals.

Managing Hashimoto's as an active woman requires a “three-sixty” approach that recognizes and prioritizes the relationship between nutrition, stress management, exercise, and thyroid health. Doing so with consistency and patience is key as you conquer the ups and downs of living an active lifestyle with Hashimoto's.

Lauren Minchen is a Registered Dietitian Nutritionist based in NYC and the author of Bariatric Slow Cooker Cookbook. With over a decade of experience in private practice, she prioritizes her clients’ individual needs to help them achieve their own invincible lifestyle. Her specialties include digestive health, autoimmune conditions, and PCOS. To work with Lauren, visit https://www.laurenminchen.com.